Bird Dog

Step 1. The Bird Dog is a core stability exercise that enhances balance, coordination, and spinal alignment. It’s a low-impact movement ideal for strengthening the posterior chain and improving overall functional control.

Step 2. - Begin on all fours with hands under shoulders and knees under hips, keeping your spine neutral.

Step 3. - Extend your right arm forward and left leg backward simultaneously, keeping hips square.

Step 4. - Pause briefly at full extension while engaging your core and glutes.

Step 5. - Return to the starting position and repeat on the opposite side